蒜蓉酱西兰花 Broccoli with Garlic Sauce

 Anjani 蜂鸟健康TheHummingBird 2022-06-21 原文

 

以上视频感谢PrettyS翻译加中文字幕,更多带中文字幕的安东尼威廉食谱视频,请在b站(bilibili)搜索PrettyS_Up。

 

蒜蓉酱西兰花 {无麸质、无乳制品和低脂肪}

 

嫩的西兰花小花加上美味的蒜蓉酱,最后撒上一点芝麻。这个食谱脂肪含量低,不含麸质、玉米淀粉、芥花油或大豆成分,所有这些都是通常蒜蓉酱中的不利于健康的成分。可以作为配菜或单独作为小食,享受这道食谱。

 

西兰花的茎干富含硫化合物,这对肠道内有害细菌和其他微生物是一种有害气体,并直接进入肝脏,充满肝脏组织,让肝脏的免疫系统有机会能与病原体战斗,控制病原体。

 

大蒜具有药用性、刺激性,是病原体最可怕的噩梦。大蒜对免疫系统来说是不可思议的支持。

 

蒜蓉酱西兰花

 

原料:

4杯西兰花小花

2瓣大蒜切碎或磨碎

1茶匙姜磨碎

1/2茶匙红辣椒片

3汤匙椰子酱油

1/2茶匙芝麻油(可选项)

2/3杯水

2茶匙葛粉

1汤匙新鲜柠檬汁

2汤匙葱切碎

1汤匙白芝麻或黑芝麻

 

制作:

将西兰花小花放入蒸锅中加入沸水后,盖上盖子蒸4-5分钟,直到变软但仍然脆。

 

在蒸西兰花的同时,在一个小碗里加入大蒜、生姜、红辣椒片、椰子酱油、芝麻油(如果使用)、水和葛粉。搅拌后混合。

 

用中高温加热大煎锅,加入蒜蓉酱。煮沸后煮2分钟左右,不断搅拌,直到酱汁变稠。品尝并调整调味料。

 

西兰花蒸好后,将其倒入带有酱汁的锅中,搅拌至酱汁均匀包裹西兰花。倒入碗中,加入柠檬汁,撒上葱和芝麻。即可享用。

制作 2-4

 

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蒜蓉酱西兰花 Broccoli with Garlic Sauce

BROCCOLI WITH GARLIC SAUCE {GLUTEN-FREE, DAIRY-FREE, & LOW-FAT}

Tender broccoli florets coated in flavorful garlic sauce and finished with a sprinkle of nutty sesame seeds. This recipe is low in fat, and free of gluten, cornstarch, canola oil, and soy, all of which can commonly be found in garlic sauces. Enjoy this recipe as a side to any meal or serve it alone as a snack.

The “trunks” of broccoli are rich in sulfur compounds that act as harmful gas to unfriendly bacteria and other microorganisms inside the intestinal tract and also travel straight to the liver, where they saturate liver tissue, allowing the liver’s immune system to have a fighting chance at controlling pathogens.

Garlic has a medicinal, pungent, astringent quality that is a pathogen’s worst nightmare. Garlic is incredible for the immune system. 

Broccoli with Garlic Sauce

Ingredients:

4 cups broccoli florets

2 garlic cloves, finely minced or finely grated

1 tsp finely grated ginger

1/2 tsp red pepper flakes

3 tbsp coconut aminos

1/2 tsp toasted sesame oil (optional)

2/3 cup water

2 tsp arrowroot starch

1 tbsp fresh lime juice, to serve

2 tbsp finely chopped green onions, to serve

1 tbsp white or black sesame seeds, to serve

Directions:

Place the broccoli florets in a steamer or colander set over a pan of boiling water. Cover with a lid and steam for 4-5 minutes, until tender but still crisp.

While the broccoli is steaming, add the garlic, ginger, red pepper flakes, coconut aminos, sesame oil (if using), water, and arrowroot in a small bowl. Whisk to combine.

Heat a large skillet over medium-high heat and add the garlic sauce. Bring to a boil and cook for about 2 minutes, whisking constantly, until the sauce thickens. Taste and adjust seasoning. 

When the broccoli is ready, tip it into the pan with the sauce and stir until evenly coated. Place into a serving bowl and add the lime juice, green onions, and sesame seeds. Serve immediately. 

Makes 2-4 servings

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